Whole Foods for Whole Health - Part 3

All information is from Mommy Diagnostics: The Naturally Healthy Family's Guide to Herbs and Whole Foods for Health by Shonda Parker, also the author of The Naturally Healthy Pregnancy.

HEADACHES:

An ache in the head, or headache, occurs when pain arises from the outer lining of the brain and scalp and it's blood vessels and muscles. There are essentially two types of headaches: migraine, or vascular headache, characterized by throbbing, pounding, sharp pain in the head (can be behind one eye); tensions headache characterized by a stead, constant, dull pain that starts at the back of the head or forehead and spreads over the entire head with a sense of pressure applied to the scull. Headaches may also occur due to hypoglycemia. A sudden drop in blood sugar (glucose) levels may cause a headache.

Lifestyle/Dietary Recommendations:

1) Allergy may be a major cause of migraines. The same allergens can cause tension headaches as well. Common allergens: milk, wheat, chocolate, food additives, MSG, artificial sweeteners like aspartame, tomatoes, and fish.

2) Chocolate, cheese, beer, wine, and aspartame may cause migraines due to "vasoactive amines" which cause blood vessels to expand. Many migraine sufferers are found to have low levels of platelet enzyme that normally breaks down dietary amines.

3) If Hypoglycemia is suspected, the recommendations in the Hypoglycemia section may be followed.

Nutritional Supplement Recommendations:

1) Magnesium deficiency is known to set the stage for migraines and tension headaches. One function of magnesium is to maintain tone of blood vessels. Mom needs 350-500mg of magnesium aspartate or citrate daily.

2)  Feverfew, while not to be use during pregnancy because of it's emmenagogue properties, has been used for centuries for headaches. Modern research contnues to confirm its historical use. A 1988 survey found 70% of migraine sufferers who ate feverfew daily for prolonged periods claimed that the herb decreased the frequency and/or intensity of the attacks. This prompted clinical trials and the London Migraine Clinic, a double-blind study that used patients reporting help by feverfew. Those recieving placebo significantly increased the frequency and severity of their headaches, nausea, and vomiting during the six months of study. Those taking feverfew showed no change. Two patients in the placebo group who had been in complete remission during self-treatment with feverfew said they developed recurrence of incapacitating migraines and had to withdraw from the study. A second double-blind study at the Univerity of Nottingham showed feverfew to be effective in reducing the number and severity of migraine attacks. Feverfew works by inhibiting the release of blood vessel dilating substances from platelts, inhibiting production of inflammatory substances and reestablishing blood vessel tone. Parthenolide is thought to be the active ingredient. To achieve the same result as those in the studies, each capsule should contain at least 0.2% of parthenolide per 25mg freeze-dried pulverized leaves twice daily, or 82mg dried powdered leaves once daily. A higher dose (1-2g) is needed during an acute attack. No side effects have been reported as long as the leaves are not chewed. This can result in small ulcerations in the mouth, swelling of the lips and tongue in 10% of users.

3) Nitrites may cause headaches according to neurologists William P Henderson and Neil H Raskin of the University of California at San Fransisco. If prone to headaches, watch out for hot dogs, bacon, salami, ham, and other meats cured with sodium nitrite or nitrate. These foods are not the best to choose anyways, since they can be contaminated with campylobacter or listeria bacteria, which can cause miscarriage or stillbirth.

4) Caffeine has been referred to as the nation's #1 headache instigator, says Dr. David W Buchholz, director of the Neurological Consultation Clinic at Johns Hopkins University Hospital. Although some tests have shown small amounts of caffeine to be able to relieve headaches by temporarily constricting dilated and swollen blood vessels, the vessels swell up and dilate worse in a rebound action, worsening the headache. The other problem with caffeine is that it is addictive, and most people experience caffeine-withdrawal headaches as well as fatigue, mild depression, nausea and vomiting. Withdrawal symptoms usually start 12-24 hours after ceasing caffeine consumption and are usually over in a week. To get off caffeine without feeling "Yuck," mix regular and decaf coffee over a week's period increasing the amount of decaf each day until it is all decaf (same for tea and sodas). It is a good idea to wean off the decaf versions after overcoming the caffeine hurdle. The decaf versions have their own health risks.

5) Ginger acts much like aspirin in that it blocks prostaglandin synthesis, which leads to a reduction in inflammation and pain according to Dr. Drishna C Srivastava at Odense University in Denmark. It is safe to use for adults and children with no side effects reported. The recommended amount is 1-2 500-600mg capsules taken with water up to four times daily as needed.

6) Omega-3 fish oils may be a migraine headache preventative. This means moms cannot reach for it as a headache is coming on; rather, the supplement can be taken over the long-term in those who are prone to migraine attacks.


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